Pacesetter (Pride Rock)

1. 

   Jon Newsom says:

   February 22, 2018 at 9:37 am

   “The Trek from Pride Rock to the Elephant Graveyard”

   QIC- Oz

   PAX (13)- Gap, Hedgehog, Klinger, Sipe, Brita, Colonel, Gadget, Mickey, H2, Bagels, Pixar, Belding, Oz

   Total Mileage: 3.4 miles

   The Thang: After reviewing the core principles of F3, the Pax would take off on a run to the Elephant Graveyard (Sylvania Water Tower) and back measuring roughly 1 mile. The beatdown would be performed under a selection of fine tunes determined by the Pax earlier in the day.

   Pax would then lineup in the parking lot of pride rock for a ladder series of runs / exercises.

   – 10 burpees – 100 yard sprint
   – 20 merkins – 200 yard sprint
   – 30 American Hammers- 300 yard sprint
   – 40 Plank Shoulder Taps- 400 yard sprint
   – 30 Klinger Kicks- 300 yard sprint
   – 20 Diamond Merkins – 200 yard sprint
   – 10 burpees – 100 yard sprint

   After the ladder was completed the Pax ventured off for a return run to the Elephant Graveyard to complete another 1 mile run.

   Beatdown would finish with “Pax choice” exercise followed by sprints.

   – 10 Burpees (Brita) – 100 yard sprint
   – 20 Bicycle Kicks (Mickey) – 200 yard sprint
   – 30 Jump Lunges (Hedgehog) – 300 yard sprint

   COT – Colonel received the honor of “get to know your 6” and spoke of his experience in bringing F3 to Toledo and the Miracle it has become.

   Prayers for Gap’s uncle, Brita’s father and the Troops who protect our freedom. Always an honor to lead this group of men.

   Oz

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